15NOV

Military prep, W3D5

Main:

Pullups 6x 50% of max pullups

Pushups 6x 40% of 2min max

Situps 6x 40% of 2min max

Superset: 4 sets

15 single arm bench press each arm

10 kick backs each arms

Superset: 4 sets

10 HEAVY stepups each leg 20" box

15 sprinter step-ups each leg (no weight)

Run:

2 mile easy run with 4x stride sets

*Stride set = 5sec acceleration; 5 sec at near top speed; 5 sec deacceleration; 45 sec recovery jog